Dinner rolls vs. Wafer — In-Depth Nutrition Comparison
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How are dinner rolls and wafer different?
- Dinner rolls are higher in selenium, vitamin B1, vitamin B3, calcium, folate, vitamin B2, and vitamin K; however, wafer is richer in copper and magnesium.
- Daily need coverage for selenium for dinner rolls is 38% higher.
- Dinner rolls contain 6 times more calcium than wafer. While dinner rolls contain 178mg of calcium, wafer contains only 31mg.
- Dinner rolls have less saturated fat.
Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Cookies, chocolate wafers are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +474.2% |
| Contains less SodiumSodium | -19.5% |
| Contains more SeleniumSelenium | +370.2% |
| Contains more MagnesiumMagnesium | +103.8% |
| Contains more PotassiumPotassium | +51.1% |
| Contains more CopperCopper | +243% |
| Contains more ZincZinc | +10.1% |
| Contains more ManganeseManganese | +19.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +159.1% |
| Contains more Vitamin B2Vitamin B2 | +40.6% |
| Contains more Vitamin B3Vitamin B3 | +87.8% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +90.2% |
| Contains more Vitamin B12Vitamin B12 | +44.4% |
| Contains more Vitamin KVitamin K | +341.7% |
| Contains more FolateFolate | +114.9% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +157.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 26.8µg | 5.7µg | 38% |
| Copper | 0.135mg | 0.463mg | 36% |
| Vitamin B1 | 0.526mg | 0.203mg | 27% |
| Vitamin B3 | 5.367mg | 2.858mg | 16% |
| Calcium | 178mg | 31mg | 15% |
| Folate | 101µg | 47µg | 14% |
| Saturated fat | 1.375g | 4.241g | 13% |
| Fats | 6.47g | 14.2g | 12% |
| Polyunsaturated fat | 2.509g | 4.153g | 11% |
| Protein | 10.86g | 6.6g | 9% |
| Vitamin B2 | 0.374mg | 0.266mg | 8% |
| Monounsaturated fat | 1.881g | 4.865g | 7% |
| Carbs | 52.04g | 72.7g | 7% |
| Vitamin K | 10.6µg | 2.4µg | 7% |
| Calories | 310kcal | 433kcal | 6% |
| Fiber | 2g | 3.4g | 6% |
| Magnesium | 26mg | 53mg | 6% |
| Manganese | 0.582mg | 0.696mg | 5% |
| Sodium | 467mg | 580mg | 5% |
| Iron | 3.72mg | 4.01mg | 4% |
| Vitamin B6 | 0.097mg | 0.051mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.28mg | 0.72mg | 3% |
| Vitamin B12 | 0.13µg | 0.09µg | 2% |
| Potassium | 139mg | 210mg | 2% |
| Phosphorus | 122mg | 132mg | 1% |
| Cholesterol | 4mg | 2mg | 1% |
| Vitamin B5 | 0.452mg | 0.381mg | 1% |
| Zinc | 0.99mg | 1.09mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 50.04g | 69.3g | N/A |
| Sugar | 5.55g | 37.43g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Choline | 14.6mg | 14.3mg | 0% |
| Tryptophan | 0.081mg | 0.096mg | 0% |
| Threonine | 0.286mg | 0.22mg | 0% |
| Isoleucine | 0.337mg | 0.261mg | 0% |
| Leucine | 0.729mg | 0.447mg | 0% |
| Lysine | 0.233mg | 0.281mg | 0% |
| Methionine | 0.145mg | 0.105mg | 0% |
| Phenylalanine | 0.506mg | 0.308mg | 0% |
| Valine | 0.401mg | 0.323mg | 0% |
| Histidine | 0.222mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0.001g | 0.002g | N/A |
| Omega-3 - ALA | 0.224g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +64.5% |
| Contains more WaterWater | +532% |
| Contains more FatsFats | +119.5% |
| Contains more CarbsCarbs | +39.7% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.375 g
Monounsaturated fat:
Mono. Fat
1.881 g
Polyunsaturated fat:
Poly. Fat
2.509 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -67.6% |
| Contains more Mono. FatMonounsaturated fat | +158.6% |
| Contains more Poly. FatPolyunsaturated fat | +65.5% |
